All posts in “weight loss”

Wednesday Workout-AMRAP!

Greetings squad! Today’s workout is an AMRAP! As many rounds as possible in case you’re not familiar with that term. It’s a cross fit term and it’s a great way to really bust your body, get your heart rate up and tax all your muscles. They can be a little sneaky at times too. This one is sneaky because after you do one round you think, “this isn’t that bad”. But soon after that first round you see where your weaknesses are and where you start to slow and fatigue. Another fabulous thing about this workout is it doesn’t require any equipment! Yay! We all love that.

I was talking yesterday with someone about a friend of hers who is quite overweight. She asked what the best and first thing her friend could start doing. My answer, MOVE! If we all commit to moving a little more everyday we can combat weight gain, improve our fitness level and do what are bodies are meant to do! They are NOT designed to sit all day! In fact that is the WORST thing we could be doing! I could be preaching to the choir here since you found my website but share the message of moving more. Get friends and families a fitness tracker. It is a fantastic way to check in with how much you actually move or DON’T move in a day and set goals from there.

My other hope for myself and my clients is that we all become more able-bodied. To me, a true sign of health and fitness is someone that can do a lot of different things. And they don’t have to be huge and magnificent things but even everyday things. Walking, getting up and down from the floor, running up a flight of stairs, balancing on one foot. The more we try different movements that are challenging the more able-bodied we become. The better we age and ultimately the more we enjoy life! So try this challenging workout and do your best! Really push yourself with each round, modify where you need to and get more movement in each and everyday! It WILL pay off!

  • Burpees: Of course! My favorite. Jump up high and clap your hands over your hand, drop to the floor and do a push-up. 3 reps of this.
  • Jump switch lunges: Jump into a lunge REALLY bringing the back knee to the floor. Jump up and switch sides. 6 reps total of this.
  • Push-ups: Back on the ground for your perfect push-ups. Start on your toes in the first round and then of course if it just isn’t possible for you to do a push-up from there drop your knees down. But don’t lose your core on these! 9 reps of this.
  • Squats: Stand back up with feet wide and toes a little turned out and drop down into a low squat. Try to keep your speed up but really get a good range of motion. Remember to bend from your knees first NOT your waist. 12 reps of this.

Those are the exercises. Now what you’re going to do is go through these exercises as MANY rounds as possible for 3 minutes straight. Bust through it and keep going until that 3 minutes is up. If you have time–which we all do right ;-)? Rest for one minute and then do it all again for another 3 minutes. If you don’t have 3 more minutes in you do 2 or even 1 but go for it! You’ll be stronger, happier, younger and more able-bodied! Until next time! xoxo Jenny

Wednesday Lateral Movement Workout!

Greetings squad! Today’s workout is all about lateral movement. It’s so important to workout in all planes of motion. Forward, backwards and laterally. So, today’s workout is all about lateral movement! I’m not going to lie either, it’s a bit tough :-/. But I think pretty fun. Of course, that’s how I get my high in life–really pushing my body beyond what I think is possible.

When it comes to moving in different planes of motion I know for myself, and several people that I teach and train, moving side-to-side or lateral movements as we’ll talk about today can be pretty tough. It is especially tough on your coordination. And I really find myself challenged on one side of my body more than the other. I hope you find this workout a good challenge for you and that you’ll learn something new about your own comfort zone and movement abilities. Do your best. Modify if you need to and then set some goals to get a little more lateral movement in your workouts. ENJOY!

  • Push-ups side-to-side:Get in that solid plank/push-up position. Do a push-up then travel in that plank to the side. Do a push-up then travel back to the other side. Do 10-20 total reps of these
  • Lateral lunge hop:Step out to one side in a lunge, really bending the leg you’re going towards and keeping the opposite leg stick straight. Once you get to the depth of your range push off the bent leg and hop back to the start. I hope that made sense. Of course watch the video ;-). Do 10-15 reps each leg.
  • Single leg side hop burpee:Standing on one leg leap sideways, also know as a skate leap. Drop to the floor to do a push-up STILL on that one leg. Pop yourself back up and switch standing legs. Leap the other way and do the push-up business again! Do 10 reps total of these.
  • Lateral tuck jumps: Power yourself in a big jump to the side bringing your knees up in a tuck position. Do 20 reps total of these.
  • Lateral hop onto couch:Stand sideways next to a couch, stable chair, or stool and jump up onto that bad boy. This will feel trickier on one side. Especially if you find a challenging piece of furniture to jump up onto. Do 10-15 reps each side.
  • Lateral plank hop burpees:Back in that solid plank, push-up position, jump yourself to one side, then back, then jump feet in towards hands and jump all the way up. Get back down in your plank and do it again. This one is super challenging, but pretty fun because you’ll feel like some other animal or insect for a minute. Do 10 reps of these!

That’s the workout! Give it your best to get through it all one time and then of course if you can repeat it two or three more times you’ll be stronger for it! Have fun and I’ll see you all soon!! xoxo Jenny

Wednesday Workout-Glut Activation!

Greetings squad! Today’s workout is all about the gluts, the booty, the butt, your back side, however you want to say it! We all have it so it needs to be worked! 

Often times people associate glut workouts with changing the shape of your butt so it looks better and not necessarily the function of your gluts. Yes, it is nice to have a booty that is firm and muscular but there is SO MUCH more to a strong back side! The stronger your gluts are the higher you can jump, the faster you can run, the easier it is for you to balance on one leg, the bigger steps you can take up and down, and the more endurance you have in running, biking and several other cardiovascular exercises. Often times men don’t do “booty” workouts because it is sold to make it LOOK more appealing not necessarily how it supports other workouts and athletic endeavors. Strong gluts are great for preventing injuries in the lower body AND the lower back as well. I could go on and on!!

With that being said, here is the Wednesday workout all about GLUT activation! My hope is that with these exercises you don’t go through the motions but your really focus on what you are working.  Really take the time to squeeze your gluts and move with intention. 

  • Bridge glut squeeze: On back with feet firmly planted and knees bent. Put more weight in your heels and lift your hips up squeezing your gluts like crazy. Hold for a moment at the top and squeeze even more. Lower down and do it again. Do 10-20 reps.
  • Single leg bridge: Same idea but with one leg off. Do 10-20 reps per leg.
  • Heel squeeze prone: Laying on belly resting forehead on hands, knees bent and heels squeezing together. Keep that connection of your feet and squeeze your gluts to lift your thighs off the floor. Do 20 reps.
  • Single leg dead lift and pulses: Standing on one leg, hinged at waist with other leg extended out really engaged. Lower down with control and half way back up pushing through your gluts. Do 10-15 of those. Then pulse extended leg 15 reps and standing leg 15 reps. Repeat on other side.
  • Squat jumps: Straight forward but try and power through your gluts and really extend your legs fully. Do 15 reps.
  • Step up with back kick: On bench or couch, step up with one leg and kick and extend other leg back squeezing through your gluts. Alternate legs for 20 reps total.

That’s the workout! I sure do hope your gluts are feeling the love!. Go through this complete workout one time and if you have more time repeat for another one or two more rounds. Let me know how it goes and I’ll see you Friday!!

OH! I’m doing an ABS in APRIL challenge starting on Friday! Check out my Instagram feed for more details and a chance to win some swag! If you’re not following me on Instagram do that NOW! xoxo

Water, drink it up!

Greetings squad!

How hydrated are you? It’s a key question when trying to be your healthiest and most fit! But how much water do you really need? Your body is 60% water and every system in your body depends on the stuff. Water flushes out toxins in vital organs, it carries nutrients to your cells, it even keeps your ear, nose and throat moist and functioning properly. Dehydration is, of course, when you don’t have enough water in your body and that can really reek havoc on your entire body. Even mild dehydration can cause a big dip in your energy levels. So of course when it comes to being healthy and performing at your optimal levels you must stay on top of your hydration by consuming plenty of fluids and foods that are high in water content throughout the day.

The Institute of Medicine determined that adequate water intake (AI) for men is on average 13 cups and for women the AI is 9 cups. Of course these are all just recommendations and other factors need to be considered when deciding how much water you need in a day. If you exercise for short periods of time (less than an hour) it is recommended that you add 1.5 to 2 cups of water to your day. More intense exercise (an hour or more) and depending on how much you sweat, will require more and possibly even some sports drinks to bring your sodium levels up. I recommend 8 oz. of water before, during and after your sweat sesh. Of course if you’re exercising more than an hour you should double that intake and really listen to your body. If you’re thirsty, you’re already somewhat dehydrated so don’t get to that point.

Another rule of thumb I like to follow is drink 8-10 oz. of water every hour. So while at work or home you can even set an alarm to remind yourself it’s time for more water!! Other fluids, even wine and coffee, can count as having water. But don’t get too excited! It’s best to count your water intake from the good, old natural source. Can’t stand the taste of water? I hear you at times. Sometimes I drink sparkling water to get it all in.  You can also flavor your water with cucumbers, orange, lemon and lime slices and even different herbs. Whatever it takes, try to get it in!

When it comes to weight loss and maintaining your figure stay hydrated! Your digestive system will function at its best and your body will eliminate waste more efficiently. Your muscles will stay smooth and ready to fire when working out. And you’ll be able to flush out the waste products more efficiently after your workout and recover faster.

So make it your goal today to be aware of just how much water you’re consuming and then try and beat that! I’m going to make it my goal as well. I’m a big time sweater and I know I can benefit from drinking more H2O. Let’s just see how good we can all feel and how much better we can perform. Until next time my friends!!

 

 

Sparkling water with Lime

Wednesday Leg Workout!

Greetings Squad!

Today we’re working the legs. It’s important when planning your leg workout to try and incorporate different angles. Working front side, back side, laterally, up and down and of course a little jumping in there too. There are about a million and one ways to work your legs and I’m just showing a handful to give you all some ideas to do at home if you can’t make it to the gym OR if you just want to add an extra calorie burn to your day. I didn’t show these exercises with weights but if you have some handy then by all means grab them. Often times, women especially, are afraid of using weights in fear of getting too big. It’s ok to use just your bodyweight  but adding a little extra weight to the mix will shock your muscles into growing into a more efficient, calorie burning machine! You benefit both while doing the workout and for hours to come after the workout is complete. Really the name of the game is to change things up often and try a variety of weights and exercises. Our ultimate goal is to be capable of doing a variety of exercises and activities in life. The more we vary what we do the more likely we are to be well-rounded, abled bodies. So keep that in mind when it comes to strength training.

I digress, the workout for today is mostly a timed workout except for one exercise–the butt fly. I will explain all in further detail but plan on 30 seconds for each exercise as many rounds as possible.

  • Squats
  • Lunges: either stepping forward or backward and really bending the back knee (my pet peeve when people don’t)
  • Jump switch lunges: try to make these quick and explosive
  • Squat walk forward and back with band: if you don’t have a band then just get in a squat and waddle forward and backward
  • Tuck jumps: again as explosive as you can. Shock that metabolism!
  • Lateral lunges: keeping one leg straight and bending the other knee
  • Butt fly: here’s the lovely one. On your belly do 10 reps of straight legs coming up, in, open and lower followed by 20 heel squeezes up. The whole time focusing on what? The BUTT!
  • Side step up: 30 seconds per side
  • High knee run

That’s it! It’s a good one that you should feel right away and possibly tomorrow as well! Have fun until we meet again!

xxoo

avocado-eggs-full

Quick Protein Packed Meal!

Greetings squad!

I wanted to share with you all one of my favorite, quick and satisfying, protein packed meals! And this is so easy! Everything on this plate is made ahead of time. All you have to do is assemble it.

I got these beautiful, organic, hard-boiled eggs at Costco. Yes! Read More

Wednesday Workout!

Greetings Squad! I have had a lot of changes in my life. I got a new baby! Not the human kind but a sweet little puppy we have named Pippa. She is a delight! With this new addition to my life I have not had a lot of time for many other activities, like blogging. Yikes! This reminds me of the time my beautiful daughters were born. I completely understand why new parents give up on their fitness goals. My home workout today is all about working out with your little one. Again, you can do several sets of the workout below all at once or spread it throughout the day. Find little moments throughout the day to get some movement in your life no matter what challenges life throws at you!

  • Squats with baby
  • Plank hops: In your solid plank hop on all fours side to side. Of course if this is too difficult then you can always just walk your plank side to side.
  • Donkey kick burpees
  • Long jump bear crawl: Two long jumps and 4 bear crawls back to where you started.
  • Split squat with baby: One foot on a couch or stool, other in front of you like a lunge. Hold that sweetie tight and then lower and then bend and stretch. You can always add a little press up of your baby.

That’s the workout! You should feel a total body burn by the time you’re through all these exercises. Do each exercise for 30-45 seconds and try to get 3-4 full sets. Again, do your best! Remind yourself how lucky you are to be moving your body and how great it feels to be alive. Even if it’s a little uncomfortable at times. Have fun and I’ll see you soon!!

Day 19 Holiday Survival Guide

Welcome back Squad! Today we’re working off the couch…literally ;-). You can do this off your bed or a chair, anything like that will do! Here we go!

  • Climb up downs on couch: Start in a long plank with hands on couch, feet on floor. Lower hands to floor one at a time and then back up. Do 10 reps and then switch lead arms. You can always do this from your knees if you need to.
  • Legs up crunch twist: Place calves on chair or couch and back flat on floor. Curl up and twist reaching opposite hand for opposite foot. Do 10 reps each way.
  • Oblique inner thigh leg work: Lay sideways on the floor with one elbow down and one foot on the couch. Lift your body up off the floor and stay in a solid side plank there. Then lift and lower your bottom leg up and down. You will really feel the inner thigh of the top leg working as well as your obliques and shoulder. Do 10 reps per side.
  • Quick taps onto couch: Pretty self-explanatory. Try to keep your pace up and really lift your legs tapping one foot on the couch at a time. Go for 30 reps each leg.
  • Ninja jump to couch jump: I just did this one for fun. You can always put your hands for a quick second to help yourself off the floor from your knees. And if your couch is too high then you can just do a step up and down off the couch. OR you can omit this one altogether ;-). Try to do 8-10 reps of this.

That’s it! Try and do this whole workout 2 times through, but if you can then squeeze in 3-4 rounds. Great work everyone and keep that body moving! See you soon!!

Day 17 Holiday Survival Guide

Welcome back squad! It’s level change day! I  just made that up, but our workout is all about level changes. Getting up and down off the floor is so good for you! I like to think of it as an ant-aging exercise. I’ve seen too many people lose the ability to get up and down off the floor. Use it or lose it my friends! If you don’t force yourself to keep at certain movements in your life you will lose the ability to do them at all. If it’s a little uncomfortable now to get up and down off the floor think how much harder it will be in a few years from now. You have to stick with it, build strength in your body and increase your threshold for some not so comfortable moves. This workout will do just that!

  • Down up knees and jump: Standing up tall lower one knee to the floor, then the other knee, stand back up and jump! Then lead with the other leg. Do 12 reps of these making sure to alternate lead legs the whole time. Try not to put your hands down but if you need to do that in order to accomplish this exercise then please do!
  • Down up arms to oblique plank jump: Get in your solid plank on hands and toes. Lower one elbow to the floor, the other elbow, then come back onto hands, jump knees to one side of arms and then the other. Do it again leading with the other arm. Do 10 reps total of this exercise.
  • Burpees: Same as they ever were! Except for the tuck jump when you jump. Of course modify  if you need to. Do 10 reps of these.
  • Roll back jump ups: These are so great but scary to some people. I showed the modified version where you cross your ankles to come up. This really helps with getting up off the floor. The goal is to not put your hands down but of course if you need to then use a hand for a quick second and work yourself up to doing it without touching a hand to the floor. Try and alternate which ankle you cross in front. There is a little mental moment with which foot is in front and sometimes a challenge to your coordination but that’s an anti-aging benefit as well!! Do 10-16 reps total of this.
  • Plank side hop jump ups: This looks a little harder than it is. Don’t get me wrong, it’s a very good challenge but it is possible. In your plank hop yourself side then back, jump in and jump up. The goal is to get both hands and feet off the floor at the same time. Of course if this isn’t happening for you, you can just walk side to side in your plank instead of jumping. Do 10 reps of these.

That’s the workout my friends! Good stuff and a great high intensity challenge! Try to do all of this at least one time through. Three times through would be ideal but hey! We’re surviving the holidays right now people! Keep moving, cut out the excuses and fit some exercise into each and everyday. You won’t regret it! See you tomorrow!!

Day 10 Holiday Survival Guide

Greetings Squad! “Legs for Days” is what I like to call todays workout. It’s all about the legs and oh boy! You are going to feel the burn now and possibly the love for days to come.

  • Lunge knee lift: Stand tall and step one foot back into a lunge. Go down as low as you can go then lift that leg up leading with the knee. Really engage the whole front leg and zip up through your abs in as you stand up. Do 15 reps each leg.
  • Single leg hop side to side: Balance by standing on one leg and do a little hop side to side. Do 15 reps each leg.
  • Squat jumps: Stand with feet shoulder distance apart, sit down into a squat and then jump up and really explode out of that squat. Do 15 reps.
  • Squat side-to-side steps: Get down low in your squat and step side to side working the entire leg but especially focusing on the sides of the legs. Do 15 steps each way.
  • Jump switch lunges: Jump into your lunge and then jump to switch which leg is in front. Alternate by jumping from lunge to lunge for 15 reps each leg.

That’s the workout! The goal for this workout is to do 4 rounds of all this business. Of course if you don’t have the time then try for at least 2 rounds. And remember you can always break these workouts up by doing a round now, a round in a couple of hours and a round before bedtime. Just keep your body moving and your heart a pumping!! Feel the love in your legs for days and days to come.  See you tomorrow squad!

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